Rectangle figure: what to eat and how to train

Every female figure is beautiful in its own way. So there is no need to change - just love your body even more. In this article we will tell you what exercises will help correct your body shape and what nutrition nutritionists recommend based on your body type.

What types of figures exist

Probably everyone has heard about the “apple” or “pear” figure.
These names describe the difference in the proportions of the female body and the distribution of adipose tissue. This is not a scientific classification, but only conventions that are used to select suitable clothing. Therefore, body types do not have clearly established names, and their number varies depending on the source.

Illustration: VectorShow/Depositphotos

Here are five more or less general Female figure identification techniques (FFIT) for apparel categories to navigate:

• Pear (triangle, spoon, A-shape, Christmas tree). The lower part of the body is wider than the upper, fat primarily accumulates on the buttocks and hips, the chest and shoulders are narrow. Sometimes “spoon” and “pear” are described separately - in people of the second type, the transition from the waist to the hips is more pronounced.
• Inverted triangle (V‑shape). Shoulders are wider than hips, wide chest, fat accumulates in the upper body and stomach.
• Rectangle (H‑shape, banana). Shoulders and hips are the same width, there is no curved waistline.
• Hourglass (X‑shape, figure eight). Shoulders and hips are the same width, narrow waist. Sometimes the hourglass is divided into upper and lower: people from the first type have a chest girth greater than the hip girth, and those with the second type have the opposite.
• Apple (oval, O-shape, diamond). Shoulders and hips are narrow, slender legs. Most of the fat is concentrated in the chest and abdomen. Oval and diamond shapes are sometimes described separately in this category. The former have larger breasts than the latter.

Wardrobe for Rectangle body shape

Suitable silhouettes in clothes

When creating a wardrobe, the main task of women with a rectangular figure is to slightly soften the angular lines, add femininity to the image, without disturbing the natural harmony. It is important not to “go too far” both in the direction of femininity (since the character of this type is not inherently characterized by pronounced softness and tenderness), and in the direction of angularity and linearity, which are already abundantly available.

That is why, when choosing a clothing style, it is better to give preference to styles that slightly follow the silhouette. The best choice is semi-fitting and straight silhouettes .

• » What types of silhouettes are there in clothes?

Suitable clothing lengths

Sufficiently large breasts, characteristic of women with a Rectangle figure, are an undoubted advantage. It definitely needs to be emphasized! And this can be done using the empire line on dresses and tunics.

Many women with a Rectangle figure experience problems with excess weight in the waist and abdomen. That is why shoulder products should not end in this area.

The optimal length for tops, blouses and tunics is the lower part of the thigh. However, when paired with a skirt, the length of jackets and blouses should be slightly higher, up to the beginning of the hip. This way the figure will not seem bulky.

Skirts and dresses should end at the narrowest point at the knees .

You can choose two types of trousers: classic trousers with creases that reach the middle of the heel or tapered trousers that reach the ankle. You can also pay attention to wide trousers and floor-length dresses.

The length of outerwear is selected depending on height. The taller the woman, the longer the outerwear you can afford. In general, short coats look good with trousers. Coats to the knees or slightly below are best worn with skirts and dresses.

• » Golden ratio: formula for ideal length in the wardrobe
• » How to calculate the optimal skirt length
• » How to calculate the optimal length of trousers
• » How to calculate the optimal sleeve length

Suitable proportions in clothing

When putting together any clothing ensemble, the first thing you need to start with is the correct choice of proportions. Proportions are the relationship between individual wardrobe items. The choice of the most harmonious proportion for each individual person depends on his height and waist position.

Let's look at the most suitable proportions for women with a Rectangle figure:

• » 1/2 top (jacket or blouse) untucked + skirt or trousers of the same length. When paired with a skirt, the length of the top is up to the beginning of the hip. With trousers, the length of the jacket or blouse will be longer. The length of the visible part of the trousers should visually correspond to the length of the jacket. If your height is below average, it is recommended to create such a set in a single color (total look).



• “If you are of normal height, we can recommend a proportion of top 2/3 + skirt/pants 1/3. An excellent option for women with a high and/or full waist. The best effect is achieved by observing the color vertical. If possible, leave the top unbuttoned. Don't neglect the illusion of an open contour.

• »What are the proportions in clothing?
• » How to mathematically determine your body type?
• » How to determine your proportions: height, waist position, seat height
• » Height norm, leg length, Whites and Pignier index

Clothing styles

If you have a slender build, then choose semi-fitting silhouettes, only slightly emphasizing the waist. If you have a full build and a protruding tummy, then a straight silhouette is the best choice in clothing. The top is always worn untucked.

It is better to choose dresses and jackets that are semi-fitting (for slender women) or straight (for overweight women), with a slightly defined waist, without curvy seams, oblique lines or lapels, but with a rounded neckline that will perfectly highlight the bust. Skirts and trousers should follow the geometric line of the body, be straight cut, preferably tapered downwards, with a minimum number of folds and gathers at the waist. You can combine tight trousers or a skirt with a loose blouse or a straight jacket below the waist.

Items with short sleeves and sleeveless fit well, slightly fitted coats, wide belts, and flared trousers. Due to the peculiarities of the structure, a woman with an H-shaped figure should take a closer look at geometric shapes in the silhouette. First of all, this applies to necklines, lapels, edges of jackets, as well as handbags and jewelry.

• » 10 tips for choosing dresses
• » 10 tips for choosing tops and blouses
• » 10 tips for choosing skirts
• » 10 tips for choosing trousers and shorts
• » 10 tips for choosing jackets and coats
• » 10 tips for choosing swimwear

Dresses

• » sheath dress (straight silhouette dress)
• » wrap dress (robe dress)
• " dress shirt
• » A-line dress (a-line dress)
• » high waist dress
• » low waist dress

Review of styles and models of dresses

Blouses and tops

• » blouses with V-neck and halter collar
• » tunic
• » classic blouse and classic shirt
• " Polo T-shirt
• » blouson
• » blouses and tops with straps and American armholes

Review of styles and models of blouses and tops

Skirts

• » A-line skirt (flared skirt)
• » circle skirt and semi-circle skirt
• " pencil skirt
• » tulip skirt
• " Skirt with Basques

Review of styles and models of skirts

Trousers and jeans

• » straight trousers and straight jeans
• » wide trousers and wide jeans, flared from the hip or knee
• » trousers with an extended top (breeches, chinos, etc.)
• » tapered trousers and skinny jeans
• » boyfriend jeans

Review of styles and models of trousers and shorts

Suitable fabrics

The choice of fabric depends on the complexion and fullness of the figure. The general rule for the Rectangle type is: the curvier the shape, the softer and drapeier the fabrics you should wear. Overweight women should pay attention to fairly dense fabrics: knitwear, woolen crepe, light tweed, jersey. Slender women can afford stiffer and less dense fabrics: linen, cotton, etc.

• » How to combine fabrics of different textures?
• » Encyclopedia of fabrics
• » Cotton fabrics: properties and applications
• » Wool fabrics: properties and applications
• » Linen fabrics: properties and applications
• » What types of knitwear are there?

Sets of clothes for the Rectangle figure for all occasions..

What determines your body type and is it possible to change it?

There are several factors that affect your body shape:

1. Skeletal structure . Your proportions are largely determined by the width of your pelvis and chest. There is nothing you can do about this factor other than undergoing lower rib resection for a thinner waist, but this procedure can lead to complications.
2. Features of adipose tissue accumulation . Fat cells have Mechanisms underlying regional differences in lipolysis in human adipose tissue different types of receptors. Some promote the breakdown of fat, others - accumulation. The number of such receptors in different parts of the body determines where you will gain fat first and lose fat last.
3. Body fat percentage . This factor is partly dependent on genetics, for example on the characteristics of Beta‑3‑adrenergic Receptor rs4994 Polymorphism Is a Potential Biomarker for the Development of Nonalcoholic Fatty Liver Disease in Overweight/Obese Individuals beta‑3‑adrenergic receptors in adipose tissue or the Appetite is a heritable phenotype associated with adiposity to food stimuli. At the same time, environmental factors also matter. For example, excess calories in the diet, lack of sleep Sleep and obesity and stress Stress and Obesity: Are There More Susceptible Individuals? can increase the amount of fat in the abdominal area and turn the “rectangle” into an “apple”.

If you can’t do anything about genetics, then environmental factors can be corrected. You can lose extra pounds and visually adjust your shape a little. For example, make the hips appear more voluminous and the waist look narrower.

But don’t expect to change your body type and turn from an inverted triangle into a pear or an hourglass. Firstly, this is impossible, and secondly, it is absolutely unnecessary.

Your body can be beautiful and sexy regardless of the size of your breasts, waist, hips and their ratio.

If you love and accept yourself, but still want to change your figure - simply because it looks beautiful to you - we'll show you how to choose the right tools and avoid common misconceptions.

Types of training and nutritional features depending on the type of female figure

Today we will understand how we differ from each other by body type , how to choose the right training and nutrition depending on your body type, and how the right nutrition and training affect the final result in achieving ideal proportions for each body type.

The article will be long, but the topic is very important, so if you want to train and choose nutrition wisely, taking into account individual needs, then be patient and read carefully!

I will not describe my individual type of nutrition and training (especially since I have written about this in other articles and will write more than once), since this is not entirely correct for everyone individually.

Nutrition and training are selected for a specific person depending on his body type and metabolism , and, of course, the goals that a person sets for himself in working on his figure .

Why don’t I recommend using your personal type of nutrition and training? This is quite obvious - my type of nutrition and my type of training are only suitable for a girl with the same proportions , the same metabolism and the same goals as me.

And the desire to repeat my menu and workouts 1 in 1 for a different metabolism and body type will lead to disastrous results . There are two options - either you will achieve the “skin and bones” result, or the “so-so, your recommendations don’t work on me” result.

Do you see what I'm getting at? Training and nutrition are SELECTED HIGHLY INDIVIDUALLY! And this is what we will talk about today in the article.

What is important to understand first (read carefully):

1. Any parameters and any type of figure with any metabolism can be changed in one direction or another, regardless of genetics, age and other characteristics! ANY (no one will convince me of this)!

The key factor is determination to act . Everything depends on your decision.

It may be like this : “No, this is not for me... My genetics are bad, and I’m not built like everyone else...”. That’s it – you have lost, you have given up, you don’t want anything, you are only deceiving yourself and those around you.

Or like this : “Yes, I can do it! I can do it. I will show patience and perseverance, but I will achieve my goal!” That's it - you won, despite everything around you.

2. You must, of course, be objective about yourself and what is happening around you.

If you do not naturally have a wasp waist, then, alas, you will never have one naturally. But even in this situation, you can do everything possible to improve your proportions. Work on your back and shoulders, work on your buttocks and hips, and visually your waist will be thinner and sleeker.

To achieve a goal, you do not need fanaticism and rash actions, but desire and a competent approach to the best of your strengths and capabilities.

3. Any sport combines strength training and aerobic (cardio) exercise in certain proportions. No one can decide for you what is more enjoyable for you to do - group fitness classes, yoga, Pilates, martial arts, jogging in the park or lifting weights.

But, depending on your body type, metabolism and the goals that you set for yourself in shaping your appearance, you should focus on certain exercises, types of training and, of course, nutrition.

Therefore, perhaps, even if you love certain activities , you will still have to master an exercise or two and/or adjust your workouts depending on your goals (lose weight, transform your body proportions and shapes, gain muscle mass, etc.).

4. If you have never played sports or trained, and were not interested in the basics of proper nutrition and healthy lifestyle , then the best course of action is:

- do everything gradually and thoughtfully , without overloading yourself with new knowledge, dishes and exercises,

- be careful with any innovations in nutrition and physical activity, any injury or body malfunction will set you back many steps, and this is detrimental to motivation, especially at the very beginning of the path to changing your figure.

Of course, it is best to seek help from a professional (provided that you completely trust this person and he is 100% reliable). This way you will save time, money, nerves and, most importantly, maintain your health and motivation .

5. Remember that for any goal and for any type of figure and metabolism, the main thing is nutrition. 80% of your results are your nutrition , whether you are an athlete preparing for a competition, or whether you are an ordinary person wanting to correct your figure.

Our body communicates with food at the molecular level, therefore, first of all, the structure of our body, well-being and achievement of goals in changing and improving body parameters depend on nutrition.

So, let's look at the types of figures and metabolism in detail . Using my example, I will show how to try on certain criteria for body types. I am an endomesomorph (more mesomorph, to be precise), in terms of my figure I am normosthenic, and in terms of my metabolic type I am a balanced metabolism.

If your type and metabolism are the same , then my workouts and nutrition plans are yours, if not, then you need to choose your type very carefully, because... The final result of working on the figure depends on this. PERSONALIZATION is very important here ! There cannot be a single template here, and do not believe it if they offer you a universal remedy!

Let's start by looking at the main body types and their differences!

Taking into account modern research, today there are 3 main body types depending on metabolism :

• MESOMORPHS • ENDOMORPHS • ECTOMORPHS

And combined types , based on the main types:

• ECTOMESOMORPHS • ENDOMESOMORPHS • ECTOENDOMORPHS

Mostly in life there are combined types. I'm not an exception. My type is more consistent with an endomesomorph - a combined type, where there are many signs of a mesomorph and there are signs of an endomorph too!!

MESOMORPHS is a type of organism that is almost ideal, but unfortunately very rare.

The mesomorphic body type includes people whose anatomical proportions are close to the average normal parameters. These people are distinguished by naturally developed muscles (without training). They have almost complete absence of fat. A massive torso, thick bones, voluminous muscles, huge potential for muscle growth - this is all about a mesomorph who is ideal.

The type of metabolism is balanced (they easily gain muscle mass and easily lose fat), according to their body type - normosthenics .

*Based on body type, there are 3 types: 1. Asthenic 2. Normosthenic 3. Hypersthenic

You can determine your body type by measuring your wrist circumference. If, with a height of 160 to 175 cm, the wrist circumference is 16-18 cm, then the type is normoskeletal (normosthenic), if less than 16 cm, then thin-boned (asthenic), if more than 18.5 cm, then broad-boned (hypersthenic).

Brief description of the main 3 body types

The hyposthenic type of constitution (physique) - asthenic - is characterized by a relatively low position of the diaphragm, an elongated chest from top to bottom (and a relatively reduced circumference), an elongated neck, narrow shoulders, long and thin limbs, usually significantly above average height. Muscle mass is poorly developed. The amount of adipose tissue is usually below average - including in women. Features of the internal structure - due to the elongated chest - the heart is usually small, the shape of the heart is elongated, drop-shaped, the lungs are also elongated, the absorption capacity of the gastrointestinal tract is reduced.

The normosthenic body type is characterized by good (much better than the hyposthenic body type) development of muscle mass, and as a result, a strong and developed bone skeleton. The amount of adipose tissue is approximately average. Features of the internal structure - the chest is convex, the shoulders are wide, the length of the limbs is proportional. All characteristics correspond to average.

The hypersthenic body type is characterized by a highly located diaphragm, a relatively large heart, usually below average height relative to weight, a rounded chest - flattened from top to bottom, and usually a short neck. The peculiarities of the internal structure are due to the rounded chest. The amount of adipose tissue is usually higher than average. Blood is characterized by high cholesterol content. The absorption capacity of the gastrointestinal tract is high.

It is quite simple to determine whether you are asthenic, normosthenic or hypersthenic, so we will not go into detail here. Let's return to the description of body types depending on metabolism :

ENDOMORPH – dense, broad-boned, stocky, with a good fat reserve.

Holders of this type are characterized by spherical shapes, as much as possible for a person. Endomorphs have a soft and round body with a high percentage of adipose tissue. Such a person typically has a round head, a large belly, a broad chest and torso, short stature, with a lot of fat on the shoulders and hips, but thin wrists and ankles.

Proper training and nutrition help people with this type avoid excess fat deposition. People with this body type accumulate fat easily and have a difficult time losing it. Endomorphs have a slow, sluggish metabolism and therefore they must be especially careful with their nutritional programs.

For such people, sports nutrition is often a salvation if they cannot achieve the desired relief. Muscles can be strong, but the metabolism in this case is such that the beauty of the muscles is hidden under a layer of fat deposits.

Generally speaking, an endomorph is a hypersthenic with a protein type of metabolism.

ECTOMORPHS tend to be naturally wiry and thin.

An ectomorph is a person who has a low level of physical strength and volume before training. This is the owner of a thin build. The bones are long, the muscles are lean, and there is very little fat. It is extremely difficult for people with this type to gain muscle mass. Metabolism is very fast.

Therefore, such people can eat whatever they want and not gain weight (up to certain limits, of course). When losing weight, such people burn not so much fat as muscle. Therefore, the correct nutrition program and competent selection of caloric content and composition of the BJU diet are also important here, because Low calorie intake will cause muscle mass to decrease first.

And in order to gain muscle mass, an ectomorph will need to work hard. The emphasis should be on a sufficient amount of carbohydrates - simple and complex. Of course, simple carbohydrates will contribute to a small percentage of fat gain. But without this, the muscles will not grow. Further work on the figure for this type can only continue if there is a sufficient number of muscles.

The basic diet of an ectomorph is as follows: Proteins 20-30%, Fats 20-30%, Carbohydrates 50-60%

The general description of ectomorphs is as follows: they are asthenics with a carbohydrate type of metabolism.

In nature, of course, absolute values ​​are rarely found, and most often combinations of figure types predominate, these are ectomesomorphs, endomesomorphs and ectoendomorphs.

Endomesomorph

Why do I consider myself an endomesomorph ? As an example, I will describe my type.

I can be grateful to nature for my type. My body willingly lends itself to sculpting on my part. Those. I can create a training and nutrition plan for myself, follow it and get 100% results. Standard training programs suit me and I don’t have to split hairs, my body already reacts well.

Other types cannot afford this, they constantly need correction and comparison, more careful measurements and personalization with greater rigor.

But there is still a tendency towards a mesomorph relaxing with my type is very harmful, it threatens the accumulation of fat in various beautiful places. What I mean by relaxing is not controlling your diet and skipping classes.

To be in great shape, I have to try and follow a diet, exercise routine, and rest, of course. That's why I call myself an endomesomorph. I think it’s clear how to determine your type using my example.

A stable diet with adequate physical activity in my case (endomesomorph) is as follows: Proteins 30%, Fats 25-30%, Carbohydrates 40-45%.

These percentages, of course, vary slightly in one direction or another depending on the type of training. The best results are shown by cyclic intensive training and supersets in training for an endomesomorph, I mean for reducing fat mass.

It is not safe to cut carbohydrates for an endomesomorph , since endomesomorphs and mesomorphs need a sufficient supply of carbohydrates.

These types of figures need their own norm of carbohydrates so that the body functions adequately, muscle mass is not lost and healthy fat is maintained in the body for the proper functioning of all organ systems, especially the endocrine one (maintaining the body's hormonal levels).

With a low-carbohydrate diet, this type of metabolism contributes to weakening of the body's strength, dysregulation (disorder) of the endocrine system, depression and other diseases.

Therefore, I emphasize once again, we are all different ! Only personalization of your nutrition and training program can lead to the desired results without stress, illness and loss of motivation.

A few more words about the remaining mixed types. An ectomesomorph and an endomesomorph most often have a balanced type of metabolism , which helps them gain muscle mass more easily for an ectomesomorph than for a typical ectomorph an endomesomorph to burn fat than an endomorph .

Body type

When correcting your figure with the help of a training program, you must also remember about 6 types of body structure (subtle personalization): A-shaped, H-shaped, I-shaped, O-shaped, T-shaped and X-shaped .

Your body type:

A-shaped (“pear”)

The shoulders are narrow, the pelvis is slightly wider; impression of a “heavy” lower body - full legs and buttocks; tendency to store fat below the waist (the upper body may even appear thin); low metabolic rate (if you don’t specifically follow your diet, weight gains quickly).

H-shaped (“brick”)

Wide or medium boned; small breasts; full legs; visual impression of approximately the same width of shoulders, waist and pelvis; tendency to form fat deposits in the abdomen and thighs; moderate metabolic rate.

I-shaped (“ruler”)

Thin bones; gauntness; weak muscles; almost no fat deposits; high metabolic rate (no matter how much you eat, you don’t get fat).

O-shaped (“apple”)

Wide bones; wide pelvis and shoulders; full hips, chest, arms; obvious excess fat deposits throughout the body; low metabolism (weight comes on even if you eat relatively little).

T-shaped (“inverted cone”)

The shoulders are wide, wider than the pelvis; fat is deposited mainly on the torso (back, chest, sides); average metabolic rate (you only gain weight if you start eating too much).

X-shaped (or “hourglass”) *It is not entirely accurate to call the X-type an “hourglass.” The X-type has smoother proportions, the hourglass is more expressive, but the essence is the same, therefore there is only one type.

The bones are medium; The width of the shoulders is approximately equal to the width of the hips; slim waist; full breasts; fat deposits form on the buttocks and thighs; average metabolic rate (you only gain weight if you start eating too much).

If we talk about me , since I began to describe the types, talking about myself, then I am a typical “pear” by nature, but I managed to make myself an X-type on my own . Therefore, even during pregnancy and breastfeeding, my excess body fat was distributed evenly and disappeared safely as soon as I was able to establish a training and nutrition regimen. By the way, regarding the productive fight against excess fat deposits in the riding breeches, I have a separate article here.

To determine your type from the 6 proposed, you need to stand in front of the mirror for several minutes and compare your parameters with those described above in the types and choose which type you best suit. If you have difficulty choosing , then there are options:

A) Contact a professional; B) Ask loved ones (preferably several different people); C) Objectively think about what you like and dislike most about your figure, what you would change, and what you would not touch. Considering, of course, that our ideal proportions for women are hourglass .

And after determining the types, you can select a personal program . But most of all you need to focus on your body type in combination with metabolism (endomorph, ectomorph and mesomorph, and intermediate types), because these conventional 6 types fit into the features of anatomy and physiology, and all your efforts will be aimed at correcting this very anatomy and physiology of the body and metabolic processes, taking into account individual characteristics.

Knowledge about the 6 types will help you focus on your personal strengths and weaknesses to a greater extent, and therefore improve the quality of your work on your figure.

That is, if you have wide shoulders and slender legs, then you will not overtrain the upper body, and if you have a “pear” type with a massive lower body and fragile shoulders, then it is unnecessary to train your legs with heavy weights, supersets and multi-repetitions are better. for training the lower part of the body, but you can train the upper part calmly - it’s difficult for a girl with this type of figure to make it massive.

Remember: with proper training and nutrition, you can build muscle, burn excess fat and improve proportions for any body type, but people with different body types will have different goals during the training process, although their long-term goals may be the same. And most importantly - PATIENCE AND COMPETENT APPROACH!

Now the most important thing - let's move on to describing training and nutrition depending on body types and metabolism!

Training and nutrition for ectomorphs

For the typical ectomorph, gaining weight as muscle is important. Even if we are talking about weight loss , you need to worry about providing the body with muscle tissue in advance. An ectomorph's muscles develop very slowly, and he needs to control his diet .

Therefore, general recommendations for an ectomorph are:

1. Drawing up a program with intense strength exercises. The program is based on working with heavy weights and low repetitions (6-8 repetitions after a good warm-up).

2. The workout is intense and short , no more than 1 hour, including warm-up and cool-down. The intensity can be increased by weight, number of sets and repetitions. Take good rest between sets to recuperate between workouts.

3. Between workouts, 1 day of rest , and after three days of the “rest-training” cycle, 2 days of rest . If you feel that there is not enough time for recovery, then you need to do training 2 times a week with maximum rest between them. Overtraining slows down muscle growth.

4. Pay close attention to your diet. Consume more calories than you are used to - if necessary (if you are gaining muscle mass and not losing weight), drink protein shakes, gainers (mandatory for gaining muscle mass), amino acids and BCAA (a separate article about this here ) to replenish energy body resources.

The basic diet of an ectomorph (already written above) is as follows: Proteins 25%, Fats 20%, Carbohydrates 55%. For information on how to create a diet yourself and competently, see a separate article here.

5. It is advisable to transfer energy from food into muscle mass - the correct energy balance, I wrote about this here , I will not repeat it here. Therefore, cardio exercise and aerobic sports only in moderate quantities (aerobics, running, swimming and other active sports).

Cardio training is important for your health , but if you are running and jumping on your gym day and other days for several hours or even 1 hour at a time, you will have a much harder time building muscle in your workouts. Cardio training is good and appropriate to do 2-3 times a week for 20-30 minutes.

6. It is very important for ectomorphs to limit stress , get good sleep - at least 8 hours of sleep at night, and even daytime sleep from 30 minutes to 2 hours is recommended.

Training and nutrition for mesomorphs

A mesomorph has a fairly good ability to progress in sports, but he needs a sufficient variety of exercises so that the muscle corset looks beautiful and harmonious, and so that the exercises do not become boring, because. rapid progress leads to loss of motivation to exercise and reduces the genetic potential for a given body type.

Therefore, general recommendations for a mesomorph are as follows:

1. Emphasis is necessary on the quality and detail of the training . The training regimens may be standard, but the discipline is strict. Combinations of basic exercises in combination with isolation exercises are suitable for strength training. From the very beginning, you can work on the shape and definition of your muscles, because... growth of muscle mass occurs without difficulty in a mesomorph.

2. Mesomorphs are able to quickly lose fat mass and gain muscle (I already wrote about this above), so they do not need to worry about conserving energy or specifically limiting their training so as not to “burn” muscles.; You can adjust the rest periods between series at your discretion.

To improve the functioning of the cardiovascular system and for better muscle definition, you need to do cardio exercises 2-3 times a week for 20-30 minutes.

To progress the training process and assess progress towards the goal (weight loss, muscle gain, relief), it is necessary to monitor the dynamics , change exercises, their combination and training cycles. Weider's principles are ideal for this type (principles of planning a training cycle, principles of planning each individual workout, principles of performing exercises).

3. A balanced diet with a sufficient amount of protein (2-3 g/kg body weight, taking into account sufficient physical activity), allowing you to maintain calorie levels. A sufficient amount of carbohydrates is important (I already wrote about this above). But fats must be correct and in the minimum required quantity.

The basic diet of a mesomorph (I already wrote above about the endomesomorph) is as follows: Proteins 30-40%, Fats 20%, Carbohydrates 40-55%. For information on how to create a diet yourself and competently, see a separate article here.

4. Supplements: gainers are not suitable, protein shakes made from milk, whey, egg whites are suitable (of course, depending on absorption and tolerance), vitamin-mineral complexes and amino acids. Also for mood and energy, periodic use of guarana, caffeine, and L-carnitine is recommended.

5. Excessively long and intense training leads to injuries . Therefore, you need to control the training process, not relax and not overload. A mesomorph must always be vigilant so as not to overload and not stand still while working on the figure.

Training and nutrition for endomorphs

is usually for an endomorph to gain muscle mass, but it is extremely difficult to get rid of excess fat.

Therefore, general recommendations for an endomorph are:

1. Training should be frequent and high intensity . It is good to use the split system “2+1” - 2 workouts in a row and 1 day of rest or “3+1” - 3 days of training and 1 day of rest. Whenever possible, perform several additional series: this will help you lose weight even faster . Use moderate weights and perform high-intensity training with minimal breaks between exercises and sets.

2. Combining aerobic endurance training and strength training with weights. This optimizes the loss of excess fat deposits and allows you to maintain muscle mass . It is advisable to perform strength exercises first, because... They burn calories the most. And before strength exercises, aerobic exercise for 10-15 minutes will help boost metabolism and warm up the body.

3. strength training like this: 4-6 sets of 10-15 repetitions for exercises on the upper body, 15-20 repetitions on the lower body. Adding intensity to strength training is always welcome for endomorphs : forced repetitions, partial repetitions, supersets, trisets, etc. Every 6 sessions, it is better to do circuit training (1 exercise for each muscle group: back-chest-biceps-triceps-quadriceps-deltas, 3 - 4 circles without a break, 5 - 6 circles are possible, depending on the level of training).

4. Additional aerobic exercises are required 3-5 times a week for 30-40 minutes, for example, cycling, jogging and other activities with high physical activity, cardio equipment, team games, swimming, martial arts are suitable.

Always try to put extra stress on yourself - household chores, cleaning, walking the dog, playing with the children.

5. The nutrition of endomorphs should be based on the following principle:

- a food diary is required to track daily calories and dietary fats, - simple carbohydrates and saturated fats should be treated as enemies, - pies, sweets, soda with sugar - something to forget, - tomatoes, cucumbers, broccoli, salad - something , what you need to love is any complex carbohydrates, only if the weight is slowly coming off, remove complex carbohydrates in the afternoon (dinner - protein and a salad of fresh vegetables), - protein in the form of skinless chicken, turkey, fish, lean meat, protein shakes with low carbohydrate content, - eat often to speed up metabolism, 6-7 times in small portions, - make it a rule to eat slowly and leave the table with a slight feeling of hunger, - drink enough clean water.

The basic diet of an endomorph is as follows: Proteins - 40-50%, Fats - 10-20%, Carbohydrates - 30-40%. For information on how to create a diet yourself and competently, see a separate article here.

6. After 4-6 weeks, if the results are not noticeable at all or there is very little progress, then you need to reconsider your regimen, what you are missing or doing wrong.

7. Rest moderately , sleep at least 8 hours, daytime sleep is appropriate for no more than 30-60 minutes.

Remember that any type of figure and metabolism is subject to change. If you don’t get results or get them slowly, or they differ from your expectations, then you need to be able to analyze your actions:

- you are doing something wrong, - something was overlooked when drawing up the program, - you have overestimated the demands on yourself and the capabilities of your body.

What do I want to say at the end of this topic?

Of course, this topic can be described indefinitely. But I revealed the main points in sufficient detail. And if you decide to really get serious about your figure , i.e. change your parameters for the better (lose weight, change shape , etc.), then the best way is to start acting right today.

Start gradually and without any fanaticism. Long term results cannot be created in 2 weeks. Long-term results are work, it is a system of actions, and a system that suits you personally . And one must strive to understand and achieve this. You need to start with changing your nutrition system, you need to start with mastering the technique of simple basic exercises that can be done at home (in the gym and in a group, as my practice shows, it is easier for beginners to master the exercises and get used to a new training regimen).

To feel your body , you don’t need to do super complex exercises, to start eating right, you don’t need to cut your diet to the minimum and tape your mouth. Beauty and health are not what is in beautiful pictures and not what they are trying to sell to us, your beauty and health are where you feel beautiful and healthy and this is your responsibility . Therefore, you don’t need to force yourself to do anything, but you need to take responsibility for your appearance and well-being and start working on your shortcomings consciously and competently .

To change something, you need to accept what is. To receive something, you must be willing to receive it. The same rules apply when working on a figure. Accept yourself as you are, objectively, and be ready to accept the knowledge and experience that you gain in the process of working on yourself.

There is no magic. There is only you and your responsibility for what happens to you. Well, in order to evaluate myself objectively using modern gradations based on body type and exchange, I wrote a whole article;)

By the way, if you decide to lose weight wisely and retire diets , then I recommend taking the course “Say no to diets!” . Now there are spring discounts !

How workouts will help people with different body types

First, we'll list what different body types can do to get closer to the prescribed beauty standards, and then we'll look at exactly how to achieve this.

Apple

The main problem of this type is excess fat deposits on the abdomen. Training will help reduce your waist circumference and increase the volume of your hips and buttocks. You can also use exercises to strengthen the muscles of your chest, shoulders, and arms to visually expand your upper body.

Pear

Exercises will help you get rid of excess fat on your hips and buttocks, shrink your belly, and strengthen your arms and shoulders.

Triangle

With the help of training, you can increase the volume of your hips and buttocks, which will provide a more feminine silhouette. However, you should not exclude exercises on the upper body. As long as you don't get carried away with heavy presses, weighted pull-ups, and handstand push-ups, strengthening your chest, shoulders, and arms will ensure a toned appearance without making your top look bulky.

Rectangle

To increase the difference between your waist and hips, you can tone your leg and butt muscles. Strengthening the upper body - chest, back and shoulders - will also emphasize the waist and provide a harmoniously developed, sculpted body. The only thing is that you shouldn’t get carried away with exercises to pump up the oblique abdominal muscles. They can visually widen your waist.

Hourglass

Exercises will help you lose excess fat from your thighs, lift your chest slightly, and strengthen your arms and shoulders.

Inverted Triangle

A teenage or boyish figure usually “goes” to tall and slender girls. And I wouldn’t be happy, but usually girls with this type of figure think that they have too masculine shoulders, too androgynous hips and a generally unsexy appearance.

What are we training?

A bicycle or exercise bike will help you increase the amount of muscle mass on your thighs. Combine it with the elliptical, Norwegian walking and running, and the results of this body type training program will not be long in coming.

Cameron Diaz and Anastasia Volochkova are bright representatives of this body type.

How to exercise to improve your figure

Once you decide on your goals, choose the right methods to achieve them.

To remove fat from thighs

Many people think that doing endless squats and lunges will help burn the fat that accumulates in the lower body. It is a myth.

In one experiment, Regional fat changes induced by localized muscle endurance resistance training, people performed 960–1,200 repetitions of single leg presses three times a week for three months. They ended up losing 5.1% of their body fat, but they lost more from their upper body than their thighs. Moreover, the working leg lost weight no more than the one that was left without load.

To lose weight, you need long-term cardio sessions Aerobic exercise alone results in clinically significant weight loss for men and women: Midwest Exercise Trial‑2, Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults or high-intensity interval training ( HIIT) The effects of high‑intensity intermittent exercise training on fat loss and fasting insulin levels of young women - both types of exercise work well with extra pounds.

HIIT takes less time than long-term cardio: it lasts only 10-20 minutes, burns a lot of calories and revs up your metabolism. But at the same time, these complexes feel less comfortable. During the work you will have to give your all in short intervals of time, out of breath and feel a burning sensation in your muscles.

It's best to try both cardio and HIIT and see what works for you. In addition, you can combine these types of load.

Do 2-4 cardio sessions per week for 30-60 minutes. You can replace one or two of them with high-intensity interval sets for 10-20 minutes.

If you're overweight, choose low-impact cardio to avoid putting stress on your knees and feet. Try an elliptical or exercise bike, swimming, or jumping rope.

Choose your type of cardio